I was born in Whitehorse, Yukon, where winter isn't just cold; it's dark. It's really dark. At 60.7 degrees north, daylight fades quickly. By December, the sun barely rises before it sinks back behind the horizon. The little light that appears is brief and low on the horizon, just high enough to hit your eyes before vanishing.
This prolonged darkness can significantly impact health and daily life, especially for older adults. As people age, their access to daylight may decrease due to physical limitations, chronic illnesses, or caregiving responsibilities. Social isolation, which can increase during the winter months, adds another layer of vulnerability. Biological changes in the eye also mean that less light reaches the retina, which can weaken the body's response to daylight.
Sunlight plays a crucial role in regulating the circadian rhythm, the internal system that controls sleep, appetite, energy levels, and mood. When sunlight is limited, this rhythm can fall out of sync. This often leads to Seasonal Affective Disorder, or SAD, a type of depression that surfaces during the darker months. Symptoms usually include low mood, persistent fatigue, excessive sleepiness, and a lack of motivation.
While SAD can affect anyone, older adults may experience particularly severe effects. There are, however, strategies to tackle these challenges. Bright light therapy, which involves sitting in front of a light box that mimics natural daylight, is one of the most researched and effective treatments. When used in the morning, it can help realign circadian rhythms and boost mood. A recent systematic review and meta-analysis suggest that bright light therapy is a demonstrably promising first-line non-pharmacological treatment for SAD. Comparative studies suggest that light therapy can be as effective as pharmacological interventions, with fewer side effects for many individuals (Zalta et al., 2025).
Although light therapy is effective, it is not the sole intervention for SAD. Complementary lifestyle strategies play a critical role in managing mood during winter and have the added benefit of being accessible and many are free! One such approach is increasing natural daylight exposure. Even on overcast days, natural outdoor light far exceeds the intensity of indoor lighting, contributing to circadian entrainment and mood stabilization (Ren, 2025). Regular exposure to daylight, particularly in the morning, can improve circadian alignment, sleep, and mental health.
Maintaining a consistent sleep-wake schedule is also essential. Circadian rhythm disturbances are a hallmark of SAD, and stabilizing sleep timing has been shown to improve depressive symptoms and enhance the effectiveness of morning light therapy. A predictable routine can help anchor the body’s internal clock, which may be desynchronized in those affected by seasonal depression.
Physical activity is another critical component of wintertime mental health care. Exercise has well-documented antidepressant effects, mediated through various neurobiological mechanisms including the release of endorphins, reduction of inflammation, and improved brain plasticity. Maintaining a regular exercise routine during winter months, even through moderate activities like walking, can help prevent the onset or worsening of depressive symptoms, as demonstrated in a study of Alaskans’ physical activity and SAD.
Equally important is the maintenance of social connections. Social isolation is a well-known risk factor for depression, and this risk is exacerbated in the winter months when people may be less inclined to socialize. Regular interactions with family, friends, or community members provide emotional support, which can buffer the psychological impact of seasonal stressors.
These lifestyle factors are especially important for older adults, who often face increased barriers to staying active and socially engaged. Age-related mobility issues, chronic illness, and reduced social networks can make this population particularly vulnerable to seasonal mood disruptions. Interventions tailored to older adults—such as group light therapy, structured exercise programs, and community-based social support—can help mitigate these risks.
Every January, the media discusses "Blue Monday." This day, typically the third Monday of January, is often called the most depressing day of the year. The story suggests that cold weather, holiday debt, and broken resolutions come together for a low point in mood. In reality, Blue Monday was created in 2004 by a UK travel agency to promote vacations. Its formula lacks scientific support and has been widely criticized as pseudoscience.
Still, the idea persists because many people do feel worse in midwinter. The social distractions from the holidays are gone, and the light hasn't returned yet. For older adults, especially those living alone, these weeks can bring a steady buildup of isolation, low energy, and emotional fatigue. The issue isn’t just one bad Monday; it’s a season that wears people down over time.
Winter in the North has its own kind of beauty. The light, when it appears, is bright and clear. The air is quiet and still. But the same conditions that make the landscape stunning can also make life harder, especially for those dealing with illness, grief, or disconnection from others.
These challenges are not always obvious, but they are real. They are preventable, too. Helping older adults through the winter requires attention to the basics. This includes planning activities that make the most of daylight, keeping consistent routines, and creating easy ways to stay socially engaged. For individuals, this could mean something as simple as a daily walk or a regular phone call. For communities and health systems, it means making sure that seasonal risks are part of how we support healthy aging.
The sun will return. In the meantime, how we respond to the dark months matters. Winter health isn't just about getting through it. It’s about being aware, staying connected, and having access to simple tools that support resilience.
About the Author
Theodore D Cosco joined the Oxford Institute of Population Ageing in 2016 as a Research Fellow. Dr. Cosco is a Chartered Psychologist (British Psychological Society) trained in applied social research methods (MSc 2011, Trinity College Dublin) and epidemiology (PhD 2015, University of Cambridge), and Assistant Professor of Mental Health and Aging in the Department of Gerontology, Simon Fraser University. His research interests include resilience, mental health, and the interface between technology and healthy ageing.
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